Within the field of psychotherapy, various approaches offer unique perspectives and techniques for addressing mental health issues. Among these, Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two prominent modalities.
While they share some commonalities, their philosophies and methods also present distinct differences that can support patients as they address. At Flourish Psychology, we may integrate one or both of these treatment approaches as needed to help you with your wellness and recovery. But as you talk to your therapist about the different options, we understand that you may have questions.
Common Ground – CBT and ACT
CBT and ACT, at their core, are both forms of behavioral therapy that emphasize the impact of thoughts on feelings and behaviors. They share a fundamental belief in the interconnectedness of thoughts, emotions, and actions. They have many similarities, including:
Goal-Oriented and Structured – Both therapies are structured and goal-oriented, focusing on helping individuals achieve specific outcomes.
Empowering Individuals – Both approaches aim to empower the individual, equipping them with tools and strategies to manage and improve their mental health.
Evidence-Based – Both CBT and ACT are grounded in research and evidence, demonstrating effectiveness in treating a range of psychological issues.
These similarities are not unexpected, because ACT was developed specifically because of CBT, despite having its own unique differences.
Differences Between CBT and ACT
While sharing some similarities, CBT and ACT diverge significantly in their approach to thoughts and emotions:
CBT’s Focus on Change – CBT is centered around identifying and changing negative or distorted thought patterns. It teaches individuals to challenge and reframe these thoughts to alter emotional responses and behaviors.
ACT’s Emphasis on Acceptance – In contrast, ACT focuses on accepting thoughts and feelings without trying to change them. It advocates for a mindful approach to observe one’s experiences without judgment, learning to coexist with them rather than control them.
The techniques used in CBT and ACT also reflect their philosophical differences:
CBT Techniques – CBT employs techniques like cognitive restructuring to challenge and change negative thoughts, and behavioral experiments to test these thoughts against reality.
ACT Techniques – ACT uses mindfulness and acceptance strategies, helping individuals to develop psychological flexibility. It encourages embracing one’s thoughts and feelings rather than fighting them, and committing to actions that align with personal values.
Despite their differences, CBT and ACT can be complementary. For some, the direct approach of CBT in tackling and changing negative thoughts can be profoundly effective. For others, the acceptance-based approach of ACT can offer a more suitable path, especially for those who may find the constant challenge of thoughts in CBT to be overwhelming.
Working with Your Therapist on Treatment Approaches
While CBT and ACT share some commonalities in their approach to mental health, they offer distinct perspectives on handling thoughts and emotions. CBT’s focus on changing thought patterns contrasts with ACT’s emphasis on accepting and living in harmony with them.
Understanding these differences is crucial for therapists and individuals alike in choosing the most appropriate approach for their unique mental health needs. Whether through changing or accepting thoughts, both therapies ultimately strive towards the common goal of improved mental well-being.
Cognitive Behavioral Therapy, or “CBT,” is largely considered the most effective and widely recognized therapy approach for addressing many mental health disorders. While it is not considered appropriate for all mental health challenges or all patients, it is considered an evidence-based, effective choice that is very useful for patients that are struggling with most psychological challenges.
It is one of the most common approaches for those with eating disorders, especially for addressing very specific components of eating disorders that many people experience. CBT is often utilized by therapists to address what are known as “cognitive distortions,” a common issue that affects many – if not most – of the people struggling with disordered eating.
What Are Cognitive Distortions?
Cognitive distortions are the term used to describe irrational or exaggerated thought patterns that affect many patients with anorexia, bulimia, and other forms of disordered eating. Examples of these may vary between patients, but include:
All-or-Nothing Thinking – Viewing situations in only two categories instead of on a continuum – for example, you are either 100% perfect or a total failure.
Catastrophizing – Anticipating the worst possible outcome in a situation, such as extreme weight gain from a single meal.
Emotional Reasoning – Believing something is true because it feels true, like feeling fat, therefore believing one is overweight.
Body Image Distortion – A significantly distorted perception of one’s body, leading to an unrealistic view of body size and shape.
Cognitive distortions both create and contribute to disordered eating, which is why part of treating eating disorders often requires addressing these distortions
Brief Introduction to CBT and How it is Related to Cognitive Distortions
We encourage you to read more about cognitive behavioral therapy on our CBT page, which goes into more depth on the topic and also discusses our CBT services. But the core features of CBT are that it is a therapy approach that addresses thoughts, feelings, and behaviors.
Through CBT, the goal will be to identify the distorted thoughts, challenge them, and ultimately change them. Together, we also learn more about these distortions and teach patients more about how eating disorders are developed and maintained by them. This is known as psychoeducation, because sometimes, the mind needs to know something in order to change it.
What CBT Techniques Are Used to Address Cognitive Distortions?
Perhaps unsurprisingly, cognitive distortions are not addressed in any one specific way. Instead, you and your therapist work together to determine what approach(es) make the most sense, even within CBT. We may decide to use strategies that include:
Cognitive Restructuring – Identifying and challenging distorted thoughts about food, weight, and body image, and replacing them with more balanced and realistic thoughts.
Exposure and Response Prevention (ERP) – Involves gradual exposure to feared foods or situations (like eating in public) and learning to refrain from typical disordered responses (like purging).
Behavioral Experiments – Patients test their beliefs in real-life situations to see if their predictions (like significant weight gain after eating certain foods) come true.
Mindfulness and Acceptance Strategies – Involves teaching patients to observe their thoughts and feelings related to food and body image without judgment, reducing the emotional impact.
We may also want to address body image distortions with CBT. We can use techniques like mirror exposure therapy to help patients confront and become desensitized to body image fears, or we may integrate exercises and activities that promote a more positive body image.
CBT as an Individual or Combination Treatment
At Flourish Psychology, we truly believe in CBT. But we also believe that it is not appropriate for everyone. Some people may benefit by including CBT with other treatments. Sometimes, we may need to explore other therapies that address underlying trauma. CBT is an effective tool for cognitive distortions, but it is not the only one.
Still, CBT has an excellent success rate, both on its own and as part of a broader treatment strategy. If you’d like to learn more about CBT, or you or a loved one is struggling with eating disorders and would like to seek help, contact Flourish Psychology, today.
At Flourish Psychology, we genuinely believe that everyone deserves to receive comprehensive mental healthcare. Yet, over the past few years, we have moved away from accepting insurance for our services. We often qualify as an “out of network” provider, so patients that choose to work with Flourish Psychology can often receive reimbursement for many of our services. But many patients still wonder why we have chosen not to accept insurance for our mental healthcare.
We do this for several reasons, but one of the main motivations is that it offers several benefits for the patient. Patients that choose to work with a cash therapist often find that everything from the quality of the care to their engagement improve when not bound by insurance.
Advantages of Working Outside of Insurance
Insurance companies do not typically have the patient’s best interest at heart. Although they do pay for mental health treatments, every time they pay for a service, they lose money. In order to prevent that loss, health insurance companies have many requirements in place before they will accept insurance:
They will only pay for specific therapies in a set timeframe.
They will only pay for services with a specific diagnosis.
They will only pay allow a patient to receive therapy when they are still diagnosed with the condition.
What we find in therapy is that most people do not fit into this type of box. Many people need a combination of approaches that change over time depending on what is occurring in the person’s life, yet therapists are limited to choosing a specific treatment (for example, CBT) for a set period of time.
Similarly, imagine a patient is able to reduce their depression, but is still at risk for other stresses and anxieties. That patient would no longer be covered once they no longer qualify. Any diagnosis a patient has also goes on their permanent medical record, something that is not typically true when a patient chooses to pay for services out of pocket.
Insurance companies also limit how much they are willing to pay, which limits the number of therapists available and pushes people towards inexperienced providers. That is not always ideal for those struggling with more severe mental health challenges.
Benefits of Out of Pocket Therapy
Patients that pay out of pocket are often able to receive better treatment that caters to them. They are not bound by a diagnosis and they can continue to speak to a therapist that offers them support as long as they need to. They are also able to work with the best therapists – those that specialize in specific issues – without limiting themselves to interns and new providers.
At Flourish Psychology, our goal is to make you feel whole. We believe this approach can help provide that. For more information about our services or connect, please contact us today.
Transitioning away from a leadership role in a business you’ve nurtured and grown is more than a career change – it’s a significant life event. This shift can impact your sense of identity, purpose, and daily structure.
Addressing the mental health components of this transition is essential for a smooth and healthy adjustment. There will be many changes – from relief to grief to loss and more – all of which can make the transition more emotionally heavy or challenging than it was meant to be. If your company is larger or well known and you’re operating in the New York City area, chances are stepping down is also a high profile change.
Emotional Impact and Mental Health Considerations
As therapists in Brooklyn, our role is to help you with what is likely to be a profound transition. During that time, we are going to work with you on a variety of different components to help you with this change. Some of these include:
Understanding Identity Shift – A therapist will help you explore how your work has shaped your identity and how its loss might affect you. You may need to grieve the loss of this part of your life and redefine your sense of self outside the business world.
Processing Mixed Emotions – Feelings of relief, loss, uncertainty, and even grief are common. Therapy provides a safe space to process these complex emotions, helping you to understand and accept them as part of the transition.
Developing New Coping Strategies – As you adjust to life outside of your company, you’ll need new ways to manage stress and find fulfillment. A therapist can work with you to develop healthy coping mechanisms that align with your new lifestyle.
Building a Support System – It’s vital to maintain and build a supportive network. A therapist might encourage joining groups or activities where you can connect with others experiencing similar transitions.
Redefining Purpose and Goals – Therapists often guide clients in exploring new interests and passions that can give a renewed sense of purpose. This might include volunteer work, mentoring, or pursuing personal hobbies.
Mindfulness and Reflection – Practices like mindfulness and meditation can help you stay grounded during this transition. Therapists might introduce these techniques to help manage anxiety and stay present.
Navigating Role Changes in Personal Relationships – Stepping down can change dynamics in your personal relationships. Therapy can help you navigate these changes, improving communication and understanding with family and friends. Ask about high-profile couples counseling if needed.
Managing Free Time Effectively – Without the structure of work, you might feel unmoored. Therapists can assist in creating a balanced schedule that includes productive, fulfilling, and relaxing activities.
Maintaining Mental and Physical Health – Regular exercise, a balanced diet, and hobbies can greatly benefit mental health. A therapist might work with you to create a wellness plan that suits your new routine.
Throughout the transition, you may also find that you’re struggling with anxiety, stress, even depression. Your therapist will help you work through those issues as well so that you can enjoy reducing those stress levels.
Embracing a New Chapter with Mental Wellness
The journey of stepping down from your company is unique and deeply personal. It involves not just a change in daily activities, but a transformation in how you view yourself and your place in the world. By focusing on mental health and working with a therapist, you can navigate this transition more smoothly, finding new sources of joy and fulfillment in this next chapter of life.
Remember, this period is not just an end but a beginning – an opportunity to rediscover yourself and reshape your life with newfound freedom and perspective.
Understanding and Nurturing Mental Well-being at Age 60
As individuals transition into their 60s, mental health becomes an increasingly important part of overall well-being. This phase of life often brings significant changes, including retirement, the onset of age-related health conditions, and alterations in family dynamics. These changes can have profound effects on mental health, making it more important to both be aware of these issues and be willing to take the necessary steps to address them.
The Mental Health Landscape at 60
The 60s are a time of life re-evaluation and adjustment. For many, this decade brings the freedom of retirement, providing opportunities to pursue interests and hobbies. However, it can also be a period of loss, including the loss of professional identity, decreased social interaction, and potential bereavement. Physical health may start to decline, leading to concerns about independence and mobility.
All these factors can impact mental health, potentially leading to feelings of loneliness, anxiety, depression, or a sense of purposelessness. Some of the most common mental health concerns include:
Depression and Anxiety – These are among the most common mental health issues faced by those in their 60s. The loss of routine, isolation, health concerns, and financial worries can all contribute to these conditions.
Cognitive Changes – Mild cognitive impairment or the early stages of dementia can begin to manifest, leading to concerns about memory and cognitive abilities.
Adjustment Disorders – Difficulty in adjusting to the changes that come with aging, such as retirement, empty nesting, and physical limitations, can lead to stress and anxiety.
These issues affect many – if not most – of those that are seeking retirement. That is why it is so important to pay attention to how you feel and make sure that you’re willing and able to address it if any issues arise.
Promoting Mental Health at 60
Maintaining mental health in the 60s requires a multifaceted approach, and one that may involve either new lifestyle changes or avoiding decisions and issues that could affect your mental health. It is strongly recommended that those that are turning or already 60 consider:
Social Engagement – Staying socially active is crucial. Engaging in community activities, joining clubs or groups based on interests, and maintaining friendships can help combat feelings of loneliness and isolation.
Physical Activity – Regular exercise not only benefits physical health but also has a positive impact on mental well-being. Activities like walking, yoga, swimming, or age-appropriate fitness classes can be beneficial.
Mental Stimulation – Keeping the brain active through reading, puzzles, learning new skills, or engaging in creative activities like painting or writing helps maintain cognitive function.
Healthy Lifestyle – A balanced diet, adequate sleep, and avoiding excessive alcohol and smoking contribute to both physical and mental health.
Seeking Help – It’s important to recognize when professional help is needed. Consulting with a mental health professional for therapy or counseling can be beneficial, especially when dealing with grief, depression, anxiety, or significant life changes.
The 60s are a time of transition, but they also offer opportunities for growth and fulfillment. Embracing this phase of life involves accepting changes, finding new purposes, and nurturing relationships with family and friends. It’s a time to focus on what brings joy and fulfillment, whether it’s spending time with grandchildren, traveling, volunteering, or pursuing long-held interests.
Mental health at sixty is an integral part of overall well-being. Acknowledging the unique challenges of this age, while also embracing the opportunities it brings, is key to maintaining a balanced and fulfilling life. With the right support, strategies, and attitude, the 60s can be a rewarding and enriching phase of life.
Location: 300 Cadman Plaza West Floor 12 - Brooklyn, NY 11201
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